Med Ball Toss Start

Here is a simple drill to help train your athletes to have a more explosive start.

In the video clip below Michael Cano, from ONEighty Athletics, demonstrates the Med Ball Toss Start. The drill is designed to help athletes have a more explosive start in the 40 yard sprint. Specifically it will help to improve the Drive Phase.

In this drill the athlete will assume the 40 yard start stance. The back foot should be three to four inches behind the front foot. It is important that they get low and maintain a positive shin angle.

The athlete will place a med ball on the ground in front of them. They will then pick up the ball nice and tight and explode out firing the ball into the wall.

Key Coaching Points:

  • 40 yards start stance
  • Positive shin angle
  • Explode out not up

Coach Cano typically has his athletes do 3 sets of 5 repetitions.

If you are looking for more speed development ideas check out ONEighty Athletics Ultimate Speed Training Blueprint.

The YouTube video below has audio, so please make sure that your speakers are turned on and that you have access to the site. Note that some schools block access to YouTube.

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